How To Fuel Your Gym Workout
Whether you're a regular at the gym or just starting, proper fueling is essential to getting the most out of your workout.
Certain eating habits can lead to fatigue and decreased performance.
Oppositely, other eating habits can do the opposite - fuel your workout and optimise performance.
This post will discuss some tips for healthy pre-workout eating habits that will help you power through your next sweat session.
Let's get started!
The Energy Molecule
Adenosine triphosphate (ATP) is one of the most critical molecules in the body, serving as the primary energy source for basically all our functions.
This is especially true during heavy training and exercise when ATP is responsible for powering our muscles and keeping us going.
The process by which ATP is created involves several different molecules and nutrients, including fats, glucose, and creatine.
Glucose is vital in ATP synthesis since it is the primary "fuel" delivered to the body's cells via our bloodstream.
Fats are also essential for this process, providing the bodies with a steady stream of fatty acids that can be used to synthesise ATP.
And finally, creatine acts as an essential substrate for ATP production, helping to ensure that our muscles have access to enough energy even during intense physical activity (well, at least for a short period before glucose kicks in.)
So basically, during every workout, your goal is to provide sufficient fuel for the continuous production of ATP at an optimal rate.
Anaerobic Exercise
When it comes to gym training and any other high-intensity, short-burst activity, this is what we refer to as "anaerobic exercise" in the fitness world.
To simplify this terminology, anaerobic refers to an activity primarily fueled by body processes that don't require oxygen to produce energy.
On the other hand, we have "aerobic" activities, which are the opposite - they primarily use fuel sources that require oxygen to produce energy.
During anaerobic, high-exertion activities, the body uses two primary fuel sources to regenerate ATP and grant energy for sustained activity.
Those are namely creatine and glycogen (stored carbs.)
Carbs VS Fats
The question of carbs vs fats has long been a topic of debate in the nutrition and health communities.
While there is no definitive answer to this question, one thing is clear: carbohydrates are the king of high-intensity performance.
This is true when we consider muscle glycogen's role during exercise.
An even more critical mention is that it cannot break down fats anaerobically, meaning that high-intensity training, like heavy, gruelling gym sessions, requires carbohydrates.
Overall, when it comes to high-intensity performance, carbs clearly come out on top.
And making sure we consume enough of them should be a priority for anyone looking to optimise their training results.
Carb Sources
Now, what are the best sources of carbohydrates, you may ask? Generally speaking, any carbohydrate will do, but the focus should be more on complex carbohydrates.
These carbohydrates take longer to digest, grant more satiety and provide a consistent stream of energy.
Here is our top 5 list of our favourite carb sources:
Brown rice
Potatoes
Sweet potatoes
Wholegrain products
Fruits & veggies
Final Thoughts
When it comes to fueling high-intensity performance, proper carbohydrate intake is essential.
Can you go without carbs? Yes, sure.
But you'll likely perform suboptimally and reach fatigue much quicker.
This is precisely why we recommend any strength-oriented athlete consume their grains and reap the gains!
As we always say, it is not recommended to lean towards extreme "diets" but instead, find a sustainable balance of all nutrients and implement it into a long-term action plan.
Do you eat carbohydrates, and if not, why? Let us know in the comments below and let's discuss!